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Are you Peri/Pre/Menopausal?

Tonight, I had the privilege of observing an excellent discussion panel consisting of healthcare professionals, mental health experts, and an herbalist as they delved into a range of health and wellness topics. The event was organized by The Band of Brothers, a community-based nonprofit comprising seventeen local individuals, three of whom I knew from my time at T.W. Josey High School.

During the conversation, the topic of menopause and its symptoms came up, prompting me to discreetly exit the auditorium to write this blog. As a personal trainer, I am currently working with clients who have various health issues. Recently, I started collaborating with a client who mentioned being in the menopausal stage. I found this very interesting and spent time creating a meal plan that I believe can assist her in managing the symptoms. Below, you will find a sample meal plan that I trust will be beneficial to you too.

Daily Meal Plan:


- Soy yogurt parfait with berries and walnuts

- Ground flaxseed and berry smoothie with a frozen banana, non-dairy milk of choice, and nut butter

- Whole wheat avocado toast topped with an over-hard fried egg


- Green salad with turmeric-lemon dressing and baked salmon

- A variety of fruits, vegetables, whole grains, and lean proteins, following a Mediterranean diet approach


- Incorporate dairy products, healthy fats, whole grains, fruits, vegetables, and quality protein sources into your meals


- Nuts, seeds, and fresh fruit to keep energy levels stable throughout the day

Key Nutritional Focus:

- Phytoestrogens: Foods like soy and flaxseeds contain phytoestrogens, which can help alleviate menopause symptoms by providing a mild estrogenic effect

- Omega-3 Fatty Acids: Found in fish like salmon, these can help reduce inflammation and support brain health

- Curcumin: The active ingredient in turmeric, curcumin may help improve memory by lowering brain inflammation

- Fiber: A high-fiber diet can aid digestion and help maintain a healthy weight

- Calcium and Vitamin D: Essential for bone health, which is crucial during perimenopause

Additional Tips:

- Stay hydrated by drinking plenty of water throughout the day

- Limit intake of processed foods and red meat

- Consider smaller, more frequent meals to manage hunger and energy levels

Keep in mind that this is a general recommendation, and personal requirements may differ. Allow The Wellness Company to customize a meal plan just for you, click here and partner with us today!

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